What effect do exercises with weights give? The result of doing exercises with weighting is what?

At the present stage, gyms are becoming quite popular. More and more people visit such establishments in order to improve their figure. And it should be noted that exercises with weights are very popular. What is it is known to almost everyone. However, you should consider the main points that relate to this type of training. And this is the subject of the review.

What are the characteristics of weight training with burdening?

Due to the training, taking place with the use of weights, you can effectively get rid of excess fat. Heavy trainings remove more carbohydrates than fat. Also, the result of performing exercises with weighed down is an increase in the metabolic needs of the body. Even after just one workout, the body can be restored within a few days. And this process is very different from the results that can be obtained as a result of low-intensity aerobics.

The result of doing weight-bearing exercises is also the fact that metabolism not only increases, but also lasts much longer compared to aerobic training. Training complex, which provides for the use of additional cargo, helps the body to go into a unique mode, which is accompanied by increased energy costs. As a result of all this, the damaged fibers begin to recover more actively. Accordingly, more rest will be required. Do not forget about the proper adequate nutrition.

As already mentioned, the result of doing weight-bearing exercises is a faster reduction in weight. Strength training, characterized by short intense loads, uses glycogen, which acts as the main source of energy. And it is this factor that helps to get rid of excess fat several times faster in comparison with diets and cardio. It should be noted that due to aerobic trainings it will not be possible to build muscle. And the body quite often begins to "eat" its own muscle fibers, not fat.

However, it should be noted that both trainings have their merits. In this regard, it should be noted that the best way is to use both of these and other training complex in combination with a high-protein diet, which is characterized by a moderate ratio of carbohydrates and fats. The result of performing exercises with weighed down is, as already mentioned, rapid fat burning. And in combination with aerobics, this process can be improved.

What should girls know?

A large number of girls attending sports centers are not very fond of strength training. They, of course, know that the muscles are very important to maintain in tone. The figure from this will only become more beautiful. However, ladies always do not have enough time. But you want to lose weight very quickly. Therefore, women prefer aerobic exercise. However, more recently, specialists have discovered one simple method by which you can burn fat and bring muscles into tone. Exercises with weighting for women in this situation should take place with minimal time to rest between approaches. In this situation, the metabolism will go into the mode of intensive work. Accordingly, and calories will burn much faster.

Can I pump a press with extra weight?

Naturally, many would like to have a beautiful tucked up stomach. It should be noted that the main distinguishing feature of almost all bodybuilders is a narrow waist. It creates several advantages, among which is the appearance.

If you want to get a narrow waist, then you do not need to do weight lifting exercises . In this situation, the waist can only expand. However, not all sports experts agree with this statement. In their opinion, the muscles located in the lower back, together with the press, form a peculiar muscular corset of the waist. If a person does such exercises as deadlift, squats, stretching trainings, this corset will perform stabilizing functions. But in order to do the above exercises, you need a strong press. Accordingly, there is nothing strange in that the figure of those people who have weak abdominal muscles is very far from ideal. Proceeding from all this, many experts say that it is necessary to carry out exercises with weights on the press. Otherwise, the muscle mass gain will be significantly suspended.

It is worth remembering one rule: if you do not want your waist to expand from exercises with extra weight, then you do not have to perform a huge number of repetitions in the approaches. In this situation, one simple principle will work. If it is necessary to increase the force, then it is necessary to work with large weights, but with a small number of repetitions. To increase muscle mass, the number of repetitions should be average.

Do not forget that the swing press should start with power exercises. Subsequently, you can start and multi-repeat training. It is necessary to do this in order to obtain a relief and increase stamina.

Exercises with weights on the press before blueing should not be performed. This will not bring much success in the fight against the fat layer that is located on top of the abdominal muscles. In order to obtain the desired result, it is necessary to combine the power trainings with aerobic ones. You also need to correctly approach nutrition.

Is it possible to achieve a successful result without using additional weights?

Many know that only those workouts that take place with the use of additional weights can help in increasing muscle mass and in increasing strength. However, there is simply a huge number of reasons, in connection with which there is no desire to train with additional weights. And it is here that the question arises whether there is a set of exercises without burdens.

It is necessary to look at the truth in person - there are situations when a person simply can not go to paid gyms. There are also such athletes who do not need huge muscles. They are primarily interested in increasing strength and endurance. In addition, a complex of exercises without burden can be performed almost anywhere and at any time, supporting your muscles in tone.

Recommendations to which you should listen

1. Approach with a lot of repetitions. The first technique is the performance of training in normal mode to failure. You can do 50, 70 and even 100 repetitions. Do it as often as you can. This technique allows you to develop endurance. And even if the muscle mass does not grow, then the moment you return to training with additional weights, the muscle fibers will start to change for the better much faster.
2. Isometric stress. This is a simple contraction of muscle fibers and holding such a stress without moving for some time. This will help to give the muscles a more "honed" shape, since those areas that can not be worked out by performing weight training with burdening will be exposed.
3. It is necessary to reduce the time for rest between the approaches to a minimum . This technique will accelerate the growth of muscle mass.
4. You can make burdening from improvised items. For example, during push-ups, you can put several books on your back. During squats you can put someone on your shoulders. It is necessary to connect your imagination, and then you will be waiting for success in the formation of your own body.
5. Performing physical exercises with weights or without, you can increase the effect due to the work of only one limb. For example, it is worth trying to pull on one hand. Naturally, the first time this is not all succeed. However, with the help of regular training you can achieve the desired result.

There are other recommendations, but these are the main ones. If you will be guided by them in your training, then the desired result can be achieved even without using additional weights.

What should you remember when dealing with burdening?

In the event that you train with additional weights, you do not need to pay attention to the following basic rules:

1. Before starting training, it is desirable to find a trainer and form a clear program. And in this case does not play a special role, what types of training you are going to perform. Exercises with weights for the legs, hands, back, press, etc. require a proper adequate approach. And it is the coach who can point out mistakes and put the right technique. With this action you can protect yourself from injuries and accidents. The program is necessary so that the muscle mass does not increase asymmetrically.
2. First of all, you need to determine the correct weight. This will help to protect yourself from a huge number of injuries. If you, for example, will perform exercises with weights for legs with too high weights, you can stretch the muscles, damage the joints, etc. Again, only the coach is able to correctly choose the ideal weight. When self-training should start with a minimum of weights, gradually increasing them.
3. It is necessary to choose the right exercises. Practically every type of training has its own nuances. For example, squats with a barbell will depend on the position of the foot, the depth of the exercise, the angle at which the spine is located, and so on.
4. It is required to warm up before the performance of the training program. This rule is universal in any kind of fitness. If the muscles are not heated up completely, they become the most vulnerable. In such situations, the likelihood of injury is increased.
5. It is always necessary to check inventory when working with power simulators. All locks, latches and limiters must work correctly. They should be fixed. If something disappears during the exercise, you can suffer not only you, but others.
6. Do not overwork. Always follow the plan of the training program.

And one more tip. Before you start a training program with weight, you need to pass medical examination. Physical training can cause a variety of exacerbations and diseases. Also, numerous violations can be provoked, which people had never even guessed before.

It is necessary to pursue the principle of progressive increase in the load

Exercises with weights on the Vader system imply the necessity of fulfilling some basic principles.

First of all, to increase strength, endurance and muscle size, it is necessary to work with a greater load. For example, in order to increase the level of strength, it is necessary to try to raise all the greater weights. Stamina increases by decreasing rest between sets. In this case, the number of repetitions must be increased. To increase the size of the muscles, it is necessary that the trainings take place with increasing weights. This principle is universal. They should be guided, performing both exercises with weights for shock equipment, and other types of training.

It is necessary to be guided by the principle of isolating training and diversity

During the performance of a certain movement, the muscle tissues actively work. In the event that it is necessary to develop a muscle, it needs to be isolated from other muscle fibers. This can be achieved by changing the position of the body during the execution of the training program. You can also use special simulators.

One of the main conditions for the growth of muscle mass is the variety of exercises. Do not give the body to get used to a certain workout. To grow muscle must work in a variety of conditions.

Principles of Priority and Pyramid

First of all, you need to work out the weakest muscles. If it's the shoulders, then at the very beginning of your training you need to perform a variety of pressures above your head. And only then you can begin to perform bench presses on the bench. With this principle, you can maximally load the shoulders.

Never start a workout with the maximum weight. In this situation, you can get injured. It is necessary to begin with those weights that are equal to 60 percent of the maximum. Run requires one approach, in which there will be 15 repetitions. After that, add weight, reducing the number of repetitions. Then you need to take a weight equal to 80 percent, making only 6 repetitions.

What other principles should be guided by carrying out exercises with weights?

Kalashnikov (a specialist who studies strengths of training) said that the most famous principle is supersets. Their essence lies in the grouping of two exercises for the development of opposing muscles in one approach. For example, after lifting to the biceps, you should begin to perform the "French press".

Also, the principle of mixed sets is well known. In this situation, it is necessary to perform two types of exercises aimed at developing one muscle group, without rest.

If you perform three types of exercises at once, as a result of which one muscle group is worked out, without pauses between sets, then it will be possible to pump up muscles much faster. A triple set will help develop local endurance of muscle fibers.

Can I run a series with the maximum weight in each repetition? In the event that you in this situation are able to do about 3 repetitions, you should set a rest equal to 45 seconds, then again perform 3 repetitions. And again a rest in 60 seconds with the subsequent performance of training. Then you need to rest for about 90 seconds, after doing 2 repetitions. As a result, a long series with 10 approaches should be performed. Rest in such a situation is necessary to increase strength and muscle volume.

Conclusion

Principles of doing such exercises there is simply a huge amount. In this review, we have considered only a part of them. However, they are considered basic. Therefore, the training program should be compiled, fully guided by them. In addition, do not forget that training should be regular. Only in this situation exercises with weights for women and men will give a positive result. I wish you good luck in your self-improvement!